I take a probiotic first thing in the morning. Then I jog and work up a really good sweat. I drink some apple cider vinegar with water and have oatmeal with either banana or blueberries (both are prebiotics and feed the good bacterial in your gut) with a few walnuts and cinnamon. No milk or sugar. That's the only fruit I have all day. For lunch I have stir fried veggies (peppers, celery, carrots, zucchini, green onions) with white rice. I make a big batch on Sun. and take it for lunch every day. I have air popped popcorn with EV olive oil and salt for an afternoon snack. For dinner I usually have a baked potato with mild salsa, egg whites or chicken, more veggies. I take a multivitamin, calcium, magnesium, and zinc 3xs per day and 1/2 a B complex after breakfast and lunch. I take a few drops of oil of oregano with water at night. I only drink water and tea - black, green, ginger, or cinnamon. I really need to avoid coffee, dairy, sugar, fried and processed foods, egg yolks, and red meat.